Thursday’s Workout: 1-11-18

Power Development:

Black: Work up to a heavy power clean and jerk or squat clean and jerk. Try to add weight from last week’s effort! Then take 80% of the heavy single and perform 3 sets of 3 reps.

Green: Find a heavy set of 6 reps in the deadlift. Try to add weight from last week’s effort!  Then complete 3 sets of 10 reps with a light- moderate weight. In between each set, complete 5 side bridge reach and squeeze reps on each arm.

Blue: Work up to a heavy single in the deadlift. Try to add weight from last week’s effort!  Then take 80% of the heavy single in perform 3 sets of 3 reps

 

Conditioning:

Black or RX: For time, complete 21-15-9 of the following:

Hang cleans 95#/65

Kipping pull ups

 

Green or Scaled:  For time, complete 21-15-9 of the following:

Slam Balls 20#/15

Assisted pull ups (9-7-5)

 

Blue or RX+: For time, complete 21-15-9 of the following:

Hang cleans 115#/75

Chest to bar pull ups

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